Prevention is the idea that you should address muscular imbalances, trigger points, and weaknesses before they cause an actual injury. Here are some basic fundamentals to help you stay healthy and be able to stay consistent with your training.

Probe Yourself – This might sound funny, but is true, probe yourself. You should do soft tissue work (basically means massage) as often as possible. Using a foam roll, ball, stick, or even just you hand, you can perform soft tissue work on yourself. Not only does this keep your muscle tissue healthy, but you can also get in tune with your body and any possible problem areas you may have. Once you identify trigger points, or other problem areas, then you can address it thus helping to prevent an injury from ever happening.

Work Through A Full Range of Motion – The majority of people who perform squats and bench press are consistently working through a partial range of motion. If you always train in a partial range of motion you are putting yourself at an increased risk of injury. Training ONLY partial ranges of motion lead to tight and imbalanced muscles. When doing a bench press, make sure to bring the bar all the way to your chest, and on squats go as low as your body is able to with proper form. If you are not healthy enough to work through the full range, then you should address those issues first before you partake in those exercises.

]]>1909September 2019 Newsletterhttps://riverwalkac.com/2019/08/september-2019-newsletter/
Thu, 29 Aug 2019 18:57:01 +0000http://riverwalkac.com/?p=19063 Month Special & Academic Year Special
Looking for a short-term membership to carry you to the holidays?
Purchase our 3 Month Special for $139!

Do you prefer to hit the gym for the Fall, Winter, and Spring
then spend the Summer outside? If so, Our Academic Year Special is perfect for you!
Join any time in September and get access to the club through May 20th, 2020 for only $329!

Mindful Eating for your Physical and Mental Health
From Theory to Daily Practice
Join this 90-minute interactive workshop on Mindful Eating to learn how to
reconnect with the experience of eating with attention and joy.
Stephanie Bostic, PhD RD will introduce the theory underlying Mindful Eating,
including how mindfulness and mindful eating training benefits mental and physical health. Following that, you will join in a series of exercises to develop your skills so you can make mindful eating part of your daily practice.

*Participants with food allergies should bring a safe snack to the workshop.

Saturday, September 14th 1:00pm-2:30pm
$12 for Members, $15 for Non-Members
This workshop requires a minimum of 6 participants to run and is capped at 16 participants

Personal Training $25 Pop-Up Special Continues!
Only 10 available at a rate of $25 for a private
45-minute training session (limit of one discounted session per person). These can be purchased at the front desk.

The Shoebox Project
We are still collecting donations for the Shoebox Project.
Check the back of this newsletter for details on how to contribute!

Cycling Theme Week: Sports Week
September 15th-21st

]]>1906August Newsletterhttps://riverwalkac.com/2019/08/august-newsletter/
Thu, 01 Aug 2019 16:44:19 +0000http://riverwalkac.com/?p=1868Personal Training Pop-Up Special
The club has secured 10 private training sessions with certified personal trainer Ash Rahimi.
To help you kick start your goals before the end of the summer we are offering these sessions at a 50% discount on a first come, first serve basis!
The first 10 people to purchase a session will pay only $25 for a private
45 minute training session (limit of one discounted session per person).
These discounted sessions can be purchased at the front desk.
Additional sessions can be purchased directly from Ash at his standard training rates.
Ash has experience working with clients from a variety of backgrounds and fitness levels. He specializes in corrective exercises and is eager to provide you with the resources to reach your goals!

Tank Top Sale
All in-stock Tank Tops and Women’s Flowy Tanks are now only $10!
Get one while they last!

3 Week Yoga Challenge
Challenge yourself to try a different type of yoga with Pattie
each weekday morning at 8am August 19th through September 6th.
This challenge does not require sign-ups and is FREE for all members!
*see posted flyers for more detailed class descriptions

The Shoebox Project
For the months of August and September we will be collecting items and donations for The Samaritan’s Purse Shoebox Project to help get much-needed supplies to children around the world.
See flyers for details on how to contribute.

]]>1868May 2019 Newsletterhttps://riverwalkac.com/2019/04/may-2019-newsletter/
Tue, 30 Apr 2019 12:57:23 +0000http://riverwalkac.com/?p=1824Bootcamp and Yoga Workshop
Bring balance to your workout with the yang and the yin.
Power and effort exerted in an intense hour-long bootcamp followed by an hour-long sequence of deep, long yoga postures.
Saturday, May 18th
12:00-2:00pm
Reserve your spot with an investment of
$18 for members or $25 for non-members

Spring Apparel Sale
Long Sleeve and Baseball T’s 2 for $35 or 3 for $50

May-August Group Exercise/Cycling/Aquatics Schedule
Copies are available at the front desk. Please visit our website regularly at riverwalkac.com for class changes or updates.

RAC Parking Policy
Free parking is available to all athletic club members
any time they are utilizing the club!
The hotels lots are not available for use at any other time.

If you haven’t tried a class, used our cardio equipment,
or started strengthening your muscles and bones with our resistance machines, now is your opportunity!
Sign up for a complimentary gym orientation with one of our certified personal trainers. Stop by the front desk to schedule.

A Big Thank You!

Thank you for making our Humane Society Drive a success!
We greatly appreciate all of your generous donations.
You are what helps make a difference for those animals in need!

Adjusted Childcare Schedule

For the month of April, afternoon childcare will be
available on Mondays only.
Morning childcare will still be available Monday through Saturday.

Yoga Solstice Seminar: Revive, Rejuvenate, Restore
The Spring Solstice yoga seminar will be a restorative class
led by our instructors Amanda and Pattie.
Working with props (towels, blocks, straps, etc.) to set up
fully supported postures that will be easy on the joints (no pressure on knees or wrists) to allow the body to release muscle tension.
Class will include assists, aroma therapy, and guided meditation. Resetting the mind, body and soul, in preparation for the coming spring!
Saturday March 23rd
12:00-2:00pm
Reserve your spot with an investment of

Does food and eating feel like a struggle for you sometimes?
Nutrition can help you achieve your health goals, but you have to
know how to make it work for you, day after day.
These seven different approaches based on behavioral research are possible solutions to helping you stay on track, whether it’s related to a New Year’s Resolution or a change in your health.
Take home these skills by practicing one approach during the session and seeing others demonstrated.
Wednesday February 20th 1-2pm
Free to Members, $10 for Non-Members

WBNG Get Fit
Tune in to WBNG Around the Tiers, Mondays at noon, for fitness tips to stay active in and out of the gym.

The Holiday season often has a negative impact on training and nutrition. There is much to do and time is valuable. When time is limited, efficiency is imperative to maintaining a schedule with training and nutrition. Due to the added stress of the holidays these two areas often suffer. Increased stress can reap havoc on mental sharpness and it’s important to know that training and nutrition play a large role in reducing this stress and improving your mental health; therefore, prioritizing how/when you exercise and eating the right foods can positively impact all areas of your life.

Gym Efficiency Tips:

– Ditch the treadmill – Walking around the gym between sets of bodyweight and resistance exercises will be more effective and efficient.

– Flow position to position – Plan your exercises out so that you are performing exercises in logical sequences so that you will not waste time changing body positions or stations at the gym.

– Superset agonist/antagonist or upper/lower body exercises – Instead of sitting and doing nothing between sets, use that time to train a different area of the body.

– Set a time limit – Perform as much work as you can in a set period of time and if you do not finish then do not worry, just try to improve next time

As a person goes through life, eventually certain movements might become painful. The factors that most often contribute to pain during movement are:

Improper Mechanics
Muscle Imbalance/Weakness
Injury

In the past, some people have adopted the principle that any movement that causes pain should be completely avoided. This idea will often compound the problem and lead to further pain, dysfunction, and injury. Instead of stopping the movement all together, identify which factor is the cause of the pain. Once those are identified then do the following…

Improper Mechanics – Learn the proper mechanics and how to repeat them consistently

Muscle Imbalance/ Weakness – Learn to train imbalances so that the proper muscles are used during functional movement

Injury – Learn how to modify the movement so that it is possible to continue to move without further injuring the area

Take Home Points

* By stopping a movement completely, it will not only reduce mobility for that specific movement, but will also have a trickle-down effect to other areas of the body further damaging mobility.

* Learning proper mechanics can help reduce pain and injury, which will help to maintain mobility for as long as possible.

* Continued movement will help to increase metabolism throughout the body, which is imperative for overall health and body composition.